Oh, to sleep like a baby . . .

Oh, to sleep like a baby . . .

Dr. Maureen Ceresney of the Sleep Disorders Clinic at the UBC Hospital.Photo by
Jon Murray, The Province

Believing down time was a waste of time, inventor Thomas Edison slept only three to four hours a night.

Experts say that's not enough and that we should strive for at least six hours.

Incandescent light? The phonograph? Ha, just think what Edison could have done with a bit more sleep.

Former U.S. president Bill Clinton managed only four hours a night during his eight years in office and, since then, he's apparently added an hour.

Hmm, maybe with more shut-eye he would have thought twice before those crazy campaign-trail outbursts? Memo to Hillary: Stock up on Ambien before November.

"It's funny. It's not like people walk around and brag about how much they eat or how they never exercise," says Dr. Najib Ayas of Vancouver Coastal Health Sleep Disorders Program at the University of B.C. "But people say, 'Oh, I only need four hours' sleep.'"

Ayas says no way.

"My standpoint is sleep is one of the pillars of a healthy lifestyle, along with diet and exercise," he says.

Ayas practices what he preaches, especially after working on studies that linked lack of sleep with health risks.

"Ever since I did those, I make sure I sleep seven or eight hours a night," says Ayas, who specializes in sleep apnea.

Seven hours? Seriously, I don't think I have had that kind of slumber since The Cosby Show was on the air.

I'll be honest. Other people's rest upsets me. I hate the words "as soon as my head hits the pillow, I am out."

The only way that will happen to me is if, by "head hitting the pillow," they mean the pillow is pressed over my face and held there.

Yes, the irony of a bad sleeper doing a story on better sleep is not lost on me. Actually, I think it's been keeping me up at night.

So why are we getting so little sleep?

"I think we live in a 24-hour society," says Ayas. "There is more emphasis on staying up later and there's a lot of societal pressures to cut down on sleep."

The good news is people are recognizing sleep disorders such as sleep apnea, insomnia and restless-leg syndrome, and are getting help.

"People realize they don't have to suffer with it," says Dr. Maureen Ceresney, a psychiatrist at the UBC Sleep Disorders Clinic. "They start to realize there are treatments."

So how are you doing? Have a few restless nights turned into weeks?

"If it's starting to get into a month or two, then that is a definite concern," says Ceresney.

"People get into a pattern, so whatever set it off may be gone but the insomnia persists.

"Some of the things people do to cope with insomnia may actually cause the problems."

Those things could include staying in bed longer or watching TV in bed.

"If you are used to that frustration of tossing and turning every night, you will associate the bedroom with that," says Ceresney.

"The harder you try to fall asleep, the harder it is."

But good news is this can change.

"I have had people who have had insomnia for 20 years and some simple techniques have helped them," says Ceresney.

"There things you can do to improve sleep patterns, but cognitive behavioural change is hard. It can be like quitting smoking."

Great, something else to lose sleep over.

For more information on such things as battling jet lag and buying a mattress, go to www.

theprovince.com/doitbetter

Sleep Tips: Dr. Maureen Ceresney, a psychiatrist specializing in sleep disorders and addictions, offers up a few key tips to help you get a better night's sleep

Get up at the same time every day

"Your wake-up time should anchor your internal clock," says Ceresney.

So this means on the weekends, too.

"Sunday-night insomnia," is what we call it," Ceresney says of our

penchant for sleeping later on Saturday and Sunday.

Have a regular bedtime routine

"The brain gets into a routine and body learns these are the things that get you ready for sleep," Ceresney says in reference to things such as brushing your teeth, having warm milk or meditating for a few minutes.

Give yourself time to relax and time to sleep.

"You need time to unwind in the evening before bed," she says.

Fit between six and 10 hours of sleep time into your schedule

"There are people who don't give themselves enough time for sleep," says Ceresney about

The new Evergreen Line SkyTrain extension underwent a trial by snow on its first full day of commuter...

Comments

We encourage all readers to share their views on our articles and blog posts. We are committed to maintaining a lively but civil forum for discussion, so we ask you to avoid personal attacks, and please keep your comments relevant and respectful. If you encounter a comment that is abusive, click the "X" in the upper right corner of the comment box to report spam or abuse. We are using Facebook commenting. Visit our FAQ page for more information.

Almost Done!

Postmedia wants to improve your reading experience as well as share the best deals and promotions from our advertisers with you. The information below will be used to optimize the content and make ads across the network more relevant to you. You can always change the information you share with us by editing your profile.

By clicking "Create Account", I hearby grant permission to Postmedia to use my account information to create my account.

I also accept and agree to be bound by Postmedia's Terms and Conditions with respect to my use of the Site and I have read and understand Postmedia's Privacy Statement. I consent to the collection, use, maintenance, and disclosure of my information in accordance with the Postmedia's Privacy Policy.

Postmedia wants to improve your reading experience as well as share the best deals and promotions from our advertisers with you. The information below will be used to optimize the content and make ads across the network more relevant to you. You can always change the information you share with us by editing your profile.

By clicking "Create Account", I hearby grant permission to Postmedia to use my account information to create my account.

I also accept and agree to be bound by Postmedia's Terms and Conditions with respect to my use of the Site and I have read and understand Postmedia's Privacy Statement. I consent to the collection, use, maintenance, and disclosure of my information in accordance with the Postmedia's Privacy Policy.